Is banana a magic tool for defecation? If you answer "YES", you're done!

"Are you constipated again? How about trying a banana?" In many people's minds, ripe yellow bananas are rich in water and fiber, have a laxative effect, and are also a super magic weapon for improving constipation. However, are bananas really so magical? A nutritionist’s professional analysis will soon reveal the answer!

Bananas are high in water and fiber and are unrivaled in moistening the intestines and promoting bowel movements?

Lin Ya-en, chairman of the Taiwan Health and Nutrition Education Promotion Association, said that there are three main reasons why modern people have difficulty in defecation, including: (1) insufficient water, (2) too little fiber, and (3) irregular gastrointestinal motility. Many people believe that bananas are rich in water and dietary fiber, which help intestinal peristalsis, but in fact, these two nutritional properties are easily surpassed by other fruits or grains. Therefore, to solve the problem of smooth gastrointestinal tract, you must consider the overall diet and not just look at a single food.

Many people believe that bananas are rich in water and dietary fiber, which help intestinal motility, but in fact, these two nutritional properties are easily surpassed by other fruits.

In terms of water content, bananas contain about 75% water, which is indeed more than brown rice, bread and other foods, but lower than the average water content of other fruits that exceeds 80%. Naturally, the effect of moisturizing the intestines will not be better. In terms of dietary fiber, a peeled medium-sized banana (about 15 cm long) contains about 2 grams of dietary fiber, which is comparable to an average-sized apple with skin, but far inferior to the 5 grams of dietary fiber contained in 100 grams of guava.

Say goodbye to constipation! 3 ways to be more useful than eating bananas

Rather than being overly superstitious about the laxative effect of bananas, nutritionist Lin Yaen believes that it is better to start with the three main causes of constipation and establish good habits to help reduce the occurrence of constipation.

Although you will feel a little cold after drinking ice water, it will not affect your body temperature and will not have much effect on gastrointestinal motility.

1. Drink more water:

Water can moisten the intestines and promote bowel movements. It is recommended that the amount of water you drink every day should be at least the same as your total daily calorie requirement. For example, the total daily calorie requirement for an average adult is 2000 calories, so the amount of water you should consume on that day should be at least 2000cc. However, if it is hot in the summer, or if you sweat more during exercise, you will need to drink extra water. It should be noted that the "daily water intake" here also includes the moisture in food, soup, coffee and tea, etc.

Is there any difference between warm water or ice water? Nutritionist Lin Yaen said that although you will feel a little cold after drinking ice water, this lower body temperature is purely a "self-perception" and will not affect your body temperature or have much effect on gastrointestinal motility.

People who originally eat too little fiber can start with fresh fruits and vegetables and slowly increase the amount of dietary fiber.

2. Multi-fiber:

The Chinese daily dietary guidelines suggest that adults should consume 20 to 30 grams of dietary fiber per day, but the vast majority of people do not even meet the standard. Clinical nutrition consultants even believe that consuming 10 grams is quite remarkable, which shows that the Chinese people's fiber intake is really lacking.

If you are lacking in fiber, then supplement it with fiber! ? It’s not that simple! People who usually eat too little fiber should never suddenly consume a large amount of fiber and supplement the fiber to the standard amount, so as to avoid the stomach and intestines being unable to adapt, which may cause bloating and constipation. Nutritionist Lin Yaen recommends increasing dietary fiber slowly and gradually in three stages:

• Phase 1: First supplement water-soluble fiber, which can be obtained preferentially from fresh leafy vegetables and fruit pulp. The goal during this phase is to increase fiber intake by 5 to 10 grams per day.

• Stage 2: Adjust the staple food after the stomach and intestines have adapted. For example, replace part or all of the white rice with high-fiber brown rice or whole grains, or use root vegetables such as sweet potatoes and yams as staple foods to get more fiber.

• Phase 3: Start with snacks, replace candy snacks with low-salt, non-fried mixed nuts. A small handful a day can easily increase fiber intake.

Nutritionist Lin Yaen reminds that to improve constipation, you need to drink more water, consume more fiber, and exercise more. (Photo provided by nutritionist Lin Yaen)

3. Exercise more:

More activities and exercise can stimulate intestinal peristalsis, so it is recommended that people who sit for long periods of time at work should remember to get up and move around, and not sit still all the time. In addition, observe your bowel habits, find out the most "convenient" time and place, and try to arrange time during these times so that you can relax and let your gastrointestinal tract do what it should do. This will help you develop regular bowel habits and stay away from constipation.